How to quit smoking or vaping without turning to unhealthy snacks

Trigger warning: Please note, this article details issues relating to addiction. It also may be triggering to people with disordered eating.

Quitting smoking or vaping is no small challenge. The cravings can be tough – and not just for nicotine.

It's linked with a hike in appetite, external and because of this, for some, weight gain. But here's something important to remember: smoking is a far bigger risk to your health, external than gaining a little weight.

And research shows, external that weight gained after quitting doesn't take away the life-saving benefits of stopping smoking.

Knowing that weight gain might happen – and having some simple strategies to manage it – can help you adjust.

I'm a dietitian and here's why those cravings might increase and how you can manage them.

Nicotine has been shown to suppress appetite and food intake but when nicotine is withdrawn, the opposite happens, external.

A study, external from Loughborough University comparing the eating habits of UK smokers and non-smokers found smokers were twice as likely to skip meals. They were also 50% more likely to go longer than three hours without eating and 35% less likely to snack between meals.

Research also shows that nicotine withdrawal tends to increase cravings for 'junk food', external – high in fat, sugar and salt.

It's not clear why this is, but there's evidence that the pleasurable feelings you get when using nicotine or eating 'junk food' overlap in several parts of the brain.

It makes sense then, that people can end up using food as a way to cope with nicotine cravings when quitting.

Another factor is that food simply tastes better after quitting, as taste and smell recover. Some smokers also struggle with oral fixation – the urge to hold something in their mouth like gum, a vape or cigarettes. Snacking can help satisfy that need, which is why it can end up replacing a nicotine habit.

So how can you manage these cravings?

Not only will this give your body more nutrition as you become nicotine-free, but it'll also help manage your hunger and energy levels - I've shared tips below on the types of foods to focus on.

It may seem obvious, but creating a strategy for dealing with cravings ahead of time increases your chances of sticking to healthy eating goals.

Behaviour change experts call these type of plans: 'implementation intentions', which follow an if-then pattern: If X happens, then I'll do Y. For example: If I'm craving chocolate, then I'll have an energy ball or make myself some peanut butter on toast. By deciding in advance how to respond, you're less likely to act on impulse, especially when stressed or tired – common feelings during nicotine withdrawal.

Expect hunger and prepare for it by prepping snacks for your fridge or lunch bag. Choose snacks high in protein (like eggs, Greek yoghurt, tofu, edamame) or fibre (fruit, vegetables, oatcakes, nuts, seeds), or a mix of both, as these help keep you fuller for longer.

Egg muffins are a great option, or try red pepper hummus and team it with sliced vegetables like carrots sticks, cucumber and peppers. If you have an air fryer, crispy chickpeas are a great snack.

Healthy snack ideas high in protein or fibre:

This will help you feel less hungry throughout the day. Studies typically show, external benefits with 20–30 grams of protein at breakfast. Here are some ideas:

Instead of restricting sugary foods like chocolate, sweets or biscuits (which in my experience can lead to craving them more) eat them at the end of a balanced meal, or alongside something nutritious. This will help provide more steady energy.

For example, team a couple of biscuits with a handful of nuts, or try chocolate spread on wholemeal toast with sliced banana. Or, make banana choc-ices, apricot and chocolate bars or tahini and chocolate dates for a snack that provides lots of nutrients and hits the sweet spot.

Lastly, don't think you need to quit alone. Your chances of quitting successfully increase massively with support. The NHS Better Health website, external can help you find the best approach for you.

Laura Tilt is a registered dietitian with a master's in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she has specialised in gastroenterology at London's UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura's specialist interests include digestive health, disordered eating, and sports nutrition.

Originally published January 2025. Updated February 2026.

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